salmon and broccoli bake
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We eat a lot of salmon in my house. Oily fish, health considerations and all that, but also my fishmonger sells really nice fish, farmed but spanking fresh and really tasty. So we tend to have a Salmon Wednesday or a Salmon Tuesday most weeks.
I had a phase of baking the fillets glazed with soya sauce and honey. Delicious. For about 6 months. Then I switched to teriyaki sauce which had similar sweety-salty flavour that goes well with gutsy fish. Excellent, it took ten months or so before I got bored. Salmon baked with blue cheese en papillote. Salmon steamed with oriental flavours. All damn tasty, but somehow I keep looking for new ways and means.
Funny that I don’t get bored with steak, cooked invariably exactly after the same fashion. It might suggest that salmon really IS BORING – how presumptuous! Truth be told, I best like it raw or barely cooked, in a tartare or seared in a flash. Other people though (wimps or what…) prefer it only slightly translucent in the middle and piping hot, so there we have it.
This is a take on my salmon and potato bake, sans carbs. One pot wonder – courgettes and broccoli will do for veg, and if you really need a filler, return those spuds into the equation. Tasty. Very tasty. Might take a few months before I get fed up…
salmon and broccoli bakeServings: 2Time: 40 minutes
- 2 salmon fillets, skinned (these proportions are for two people)
- 1 medium courgette
- a little oil for frying
- 1 head of broccoli, cut into florets
- 150ml double cream
- 3-4 heaped tbsp. crème fraiche
- salt and pepper
- 1 tsp wholegrain mustard
- 50g grated Parmesan
- ½ bunch of dill, chopped
Slice the courgette into about 5mm discs, place them in a colander and sprinkle generously with salt. Leave for at least 15 minutes.
Dice the salmon fillets, into about 6 pieces each. Cut larger broccoli florets in two and place them in a microwaveable dish with a splash of water, microwave for 2-3 minutes, depending how soft you like your broccoli, it won’t cook much further in the bake.
Rinse the courgette with cold water and squeeze out as much moisture as you can. Heat a little oil in a skillet and fry the courgette slices until lightly charred, set aside to cool.
Pour the double cream into a small pan and bring to the boil. Season generously with salt and pepper, spoon in the crème fraiche and cook it down for a few minutes. Add the mustard and almost all the Parmesan, reserving some to sprinkle on the bake. Cook on low heat for further 3 or 4 minutes, take off the heat and stir in the dill; leave to cool. It is important that all the bake ingredients are not too hot, otherwise the salmon will start cooking before it goes in the oven.
Preheat the oven to 220C/425F/gas 7. Spread the courgette slices at the bottom of a gratin dish, large enough to fit salmon and broccoli in a single layer. Place the salmon pieces interspersed with the broccoli florets, season lightly with salt and pepper and spoon the cream sauce over it. Top with the remaining Parmesan.
Bake for 15-18 minutes until lightly browned in places and bubbling. Serve immediately with a squeeze of lemon.